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  1. #1
    Registered User mavrik3434's Avatar
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    Smile question about calculating calories and macros?

    I am trying to lean up as much as I can right now. My question is usually for example when calculating your protein intake.....rule of thumb says 1 to 1.5grams per pound of body weight. Correct me if I'm wrong but I currently weigh 280lbs. I am overweight in my opinion and really would like to get down to 240lbs. Wouldn't it make sense to be consuming based on what my goal weight is to be not my actual weight?? This goes for macros/calories all around. Someone please help me with this confusion. Thanks!
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    100% Delirious themonkay's Avatar
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    When you are significantly overweight you're better off allocating not following the 1g/lb rule. You should set protein to around 200 grams and allocate the rest of your calories to carbs and fats.


    http://www.bodyrecomposition.com/fat...ts-part-2.html
    For very overweight individuals, less protein than this is probably required on a strict physiological basis. Assuming no activity, as little as 0.7 g/lb (~1.5 g/kg) may be sufficient. If weight training or other activity is added this can go up. Frankly, the old bodybuilder value of 1 g/lb (2.2 g/kg) of lean weight may be perfectly sufficient.
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    Registered User mavrik3434's Avatar
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    I'm not significantly overweight....I workout 6 times a week. I'm 6'3" I have a lot of muscle on me but carry more fat than what I would like. People always ask me if I play ball because of how I look. That "He's a big dude" comment all the time. I just want to get shredded. Never have been my whole life. Im 37 years old and want to do something with my body I have never done. Get LEAN! I always say I'm fat but everybody always gives me this are you freaking crazy look....your not fat! But in the fitness realm of being Aesthetic I am though. Lots of muscle covered by a layer of excess fat. Not the kind that droops down like belly flap or love handles but that What could be underneath look. Know what I mean. But In all aspects I appreciate any and all responses and replies!
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  5. #5
    100% Delirious themonkay's Avatar
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    Originally Posted by mavrik3434 View Post
    I'm not significantly overweight....I workout 6 times a week. I'm 6'3" I have a lot of muscle on me but carry more fat than what I would like. People always ask me if I play ball because of how I look. That "He's a big dude" comment all the time. I just want to get shredded. Never have been my whole life. Im 37 years old and want to do something with my body I have never done. Get LEAN! I always say I'm fat but everybody always gives me this are you freaking crazy look....your not fat! But in the fitness realm of being Aesthetic I am though. Lots of muscle covered by a layer of excess fat. Not the kind that droops down like belly flap or love handles but that What could be underneath look. Know what I mean. But In all aspects I appreciate any and all responses and replies!
    Fair enough. I was just giving a minimal figure. I do still think 280 grams of protein would be unneccesary, but since you want to get down to 240, 220-240 grams may suffice. It also depends on your total calories and how you are allocating that to your other macros. I would be weary of compromising carbs for protein very early in a diet.
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    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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